Dumbbell Reverse Lunge

› Dumbbell Reverse Lunge

The dumbbell reverse lunge is similar to the lunge but you are step backward instead of forward.

The main muscle that this exercise focus on is the quadriceps.

This muscle is located at the front part of your upper leg.

The other muscle that this exercise targets are the hamstrings, gluteus maximus (your butt), the adductors (inner thighs) and the calves muscles.

The hamstrings and muscle in your calves act like stabilizers for the knee joints during this exercise.

What is great about this exercise is that it doesn’t only focus in the muscle that I mention above, but it targets the erector spinae and the quadratus lumborum in the lower back as well as the gluteus medius and minimus, these muscle are used to stabilize your posture.

This exercise will give you a great lower body workout.

How to do the Dumbbell Reverse Lunge

Use the steps below to do this move correctly.

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

2. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

3. Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

4. Now repeat with the opposite leg.

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly

Once you are done click on the link below to see so more dumbbell workouts.

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.

Below is a great 36 minutes At Home Butt and Thigh Workout for Fat Burning and Lean Muscle Building also this workout will include the reverse lunge..

Before starting this workout out make sure to read the Importance of Warming Up and cooling down.  

If you like this workout check out more great exercise at Dumbbell Workout 

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› Dumbbell Reverse Lunge